Need help with building an effective squeeze page that converts

Hi guys, I just set up a squeeze page on my website and made it the first thing that people see when they visit my website.

I am running a fitness site and my current headline for my squeeze page is "Get My Free Workout program, plus latest videos and weekly tips for building muscle and burning fat!".

I would like to know your thoughts on the squeeze page i'm using and if it can be improved to help it convert better. You can see the squeeze page by visiting "Justinkavanaghfitness .com"

The reason why i'm asking is because I am already getting hundreds of visitors to my site but most of the traffic is going to my articles that they are finding in the search engines, so I'm getting very few optins.

I plan to send traffic using paid solo ads, facebook and youtube but I want to make sure my headline and squeeze page is good enough to make people want to enter their name and email.

I also have a plugin called "Optin Monster" (A popup lead generation plugin) but haven't used it much. Do you think it would be better than sending my visitors to a landing page when they visit my site?


Hope you can help.

Justin